Side Kick

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Strengthen, Hip Opener, Seated & Floor
Anatomy:	Arms & Shoulders, Core, Hips, Lower Back, Psoas
Chakras:	Sacral Centre, Solar Plexus Centre
Therapy:	Back Pain
Drishti:	Side
Dosha:	Pitta, Kapha

Lie on right side in a straight line from shoulders to ankles. Prop head on right hand. Place left palm flat on the mat in front of your chest. Move both legs in front of hips on a slight diagonal. Lift top leg off bottom leg, and kick it forward twice. Lengthen leg as you sweep it to kick back. Perform 5 reps. Repeat on other side.

Strengthen glutes, hips, abs, back extensors.

Neck or shoulder injury.

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How To Teach Side Kick Joseph Pilates Exercise

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The superpower of the Side Kick pilates exercise is that it strengthens the glutes. Strong glutes have multiple benefits including correct pelvic alignment (the pelvis should be parallel to your shoulders and the ground), correct gait while walking and running, balancing, reducing pressure off the spine (lower back), and also taking the pressure off the vulnerable knee joints.

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Position: 21 of 34
Previous Position: Jack Knife Exercise
Next Position: Teaser Exercise
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen glutes, hips, abs, and back extensors.
Precautions: Neck or shoulder injury.

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6 Teaching Steps For Side Kick Pilates Exercise

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Step 1: Right Side
Lie on the right side in a straight line from shoulders to ankles.

Step 2: Prop & Place
Prop your head on your right hand. Place your left palm flat on the mat in front of your chest.

Step 3: Move Both Legs
Move both legs in front of the hips on a slight diagonal.

Step 4: Kick
Lift the top leg off the bottom leg, and kick it forward twice. Lengthen the leg as you sweep it to kick back.

Step 5: 5 Reps
Perform 5 reps.

Step 6: Repeat
Repeat on the other side.

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3 Top Teaching Tips For Side Kick Pilates Exercise

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Tip 1: Rely On Your Abs
Use the hand on the mat to help stabilise your body, but don't depend on it. Rely on your abs.

Tip 2: Protect Your Back
Move your legs slightly forward of the hips to balance and protect the lower back.

Tip 3: Core
Engage your core muscles to keep your trunk stable.

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2 Beginner Modifications For Side Kick Pilates Exercise

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Beginner Modification 1: Side Kick Up/Down
Kick up toward the ceiling (instead of to the side).

Beginner Modification 2: Side Knee Pulses With Circle
Side Knee Pulses On With Circle

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6 Advanced Modifications For Side Kick Pilates Exercise

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Advanced Modification 1: Side Leg Circles On An Arc
Side Leg Circles On An Arc pilates exercise

Advanced Modification 2: Side Leg Circles With Min Ball
Side Leg Circles With Min Ball pilates exercise

Advanced Modification 3: Side Leg Lifts On An Arc
Side Leg Lifts On An Arc pilates exercise

Advanced Modification 4: Side Bend On An Arc
Side Bend On An Arc pilates exercise

Advanced Modification 5: Side Feet Lift Flex On Wunda
Side Feet Lift Flex On Wunda pilates exercise

Advanced Modification 6: Side Kick Bicycle
Side Kick Bicycle pilates exercise

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Can The Side Kick Pilates Exercise Reduce My Lateral Pelvic Tilt?

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Yes. A lateral pelvic tilt happens when one hip is higher than the other. This usually results in tight muscles in one hip, and weak muscles in the other. The Side Kick Pilates Exercise helps to balance the pelvis and prevent a lateral pelvic tilt.

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